Fabio Rizzo Cascio

Runners Questions

I have been doing sports since I was 5, football, swimming, track and field, combat sport, triathlon. I actually started running-only in mid 2014 and racing in 2015

When did you first start running Ultra marathons and why?

I started running after doing Ironmans, in my mind ultras were the next thing. I trained for a bit, basically just increasing volume and did my first ultra as a training run with a friend on the Thames Path (50 miles)

When or where (at which events) are we most likely to see you?

Centurion races and marathons / ultra events in the South of England.

What are your personal key running achievements to date?

2016 was a very good year, I PBed in every race from 1 mile to 100 km.

2h39 in Frankfurt and 7h58 at the 100km world championship in Spain.

What was your hardest race experience?

110km race in the Lake District, my first proper ultra. I was unprepared for those hills and how boggy it would be. My quads were trashed for weeks.

I like to be prepared so I always have a plan A, B and C for my races. Based on my training I usually pick a pace that I know I should be able to run and I stick to it as long as I can.

What does a typical training week look like?

For ultras I try to run as much as I can, but I struggle with more than 130-140km per week.
I like to do 10-12 miles per day and a longer run 25-35 miles during the weekend and take a day off per week.

What one tip would you pass onto people running an Ultra marathon for the first time?